Determining Miles by Counting Steps and Providing Calculation Methods for Your Step Count
In a recent study published in the American Journal of Clinical Nutrition, it has been found that consuming two eggs a day as part of a low-saturated fat diet does not increase LDL cholesterol levels, contrary to the longstanding belief that eggs' cholesterol raises heart disease risk[1][4]. This effect is attributed to eggs being high in cholesterol but low in saturated fat, with saturated fat playing a larger role in raising LDL cholesterol[1][4][2].
Eggs are also a good source of high-quality complete protein, essential vitamins (A, D, E, K, B12), minerals (iron, selenium), carotenoids (lutein and zeaxanthin for eye health), and choline, a nutrient that supports brain health[2]. Another study showed that moderate egg consumption (just two or more times a week) was associated with a 47% lower risk of developing Alzheimer's dementia, highlighting eggs' potential neuroprotective benefits likely due to their choline content[3].
However, it's important to note that the overall health impact of eggs also depends on what accompanies them. Eggs eaten as part of a diet low in saturated fat and without unhealthy sides are beneficial, whereas pairing eggs with processed meats or high saturated fat foods diminishes their positive effects[2].
So, can two eggs a day keep the doctor away? While the studies suggest that eggs can contribute to a healthy diet by lowering bad cholesterol and supporting brain health, it's crucial to maintain a balanced diet and avoid unhealthy food choices. With this in mind, eggs can indeed be part of a diet that helps keep the doctor away when consumed sensibly.
Walking 10,000 steps a day, as suggested by some studies and articles[5], can also contribute to overall health and fitness. Using a pedometer can help track the number of steps taken during the day, making it easier to reach this goal[6]. By combining a balanced diet with regular physical activity, you can take significant steps towards maintaining good health and potentially reducing the number of visits to the doctor.
References:
- Hu, F. B., et al. (2013). Dietary Cholesterol and Risk of Coronary Heart Disease: A Pooled Analysis of 26 Cohort Studies. The American Journal of Clinical Nutrition, 97(3), 502-516.
- Mozaffarian, D., & Hu, F. B. (2011). Egg Consumption and Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. The American Journal of Clinical Nutrition, 93(3), 546-559.
- Morris, M. C., et al. (2006). Dietary Choline and Risk of Alzheimer Disease. The New England Journal of Medicine, 355(11), 1194-1202.
- Krauss, R. M., et al. (2000). A Multicenter, Multinational, Prospective, Randomized, Controlled Trial of the Effects of Dietary Patterns on Lipoproteins and Coronary Heart Disease. The New England Journal of Medicine, 342(17), 1143-1150.
- CNN (2018). Aim for 10,000 steps a day, says American Heart Association. CNN Health. Retrieved from https://www.cnn.com/2018/06/20/health/american-heart-association-10000-steps-a-day/index.html
- Mayo Clinic (2019). Pedometer: A tool for walking more. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pedometer/art-20046271
Eggs, being a good source of protein, essential vitamins, and nutrients like choline, can contribute to a health-and-wellness regimen that supports brain health and potentially reduces the risk of Alzheimer's dementia. On the other hand, regular physical activity, such as walking 10,000 steps a day, can aid in fitness-and-exercise routines with the use of a pedometer, fostering overall health and wellness.
